I’m not a professional. F3 workouts are voluntary and FREE – you are here on your own free will. #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Warmup – quick jog north on S. Rice Ave. from the west parking lot to Jessamine St. Lead the PAX east to N 3rd St. around Condit and to the east parking lot and back through the basketball court to the circle up and around the shovel flags in the west parking lot.

SSH x24 IC

Tin Man x24 IC

Abe Vigoda x12 IC

Grass Grabbers x12 IC

The Thang

Line up in two lines to begin Indian Run heading south on S. Rice in Double Applesauce fashion. Right on Fournace Pl. (Hold plank position while waiting for the six). Indian north on S. Rice Ave. to the park.

CoP:

Escalator

Burpee x10 OYO

Derkin x20 IC

Step Up x30 OYO (15 right/15left)

LBCs x40 IC

Jumps x50 IC

*Mosey back to the shovel flags and circle up for an abdominal beatdown consisting of:

American Hammer x24 IC

Xs and Os x25 IC hold your position at X or O until the next position is called

Preparing for your VQ can be stressful, but with a productive fitness goal in mind, Q’ing becomes an enjoyable challenge. I urge all FNGs and PAX who haven’t listened to The Art of Manliness Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome, to take the time and listen. F3 Founders, Dredd and OBT, explain the origins of F3 and their said goal for a workout.

Start EH’ing your friends and family for these upcoming AOs!! Get with the above AO-Qs if you are available to help support these AOs.

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferredComz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.